Carrots and Green Beans with Poppy Seeds (Gajar aur Same)

Preparation Time: 15 Minutes,

Cooking time: 20-25 Minutes

Serves: 4

Each serving contains:

Kcals: 92; g fat: 8.7; g saturated fat: 1

Ingredients:

* 2 tablespoons white poppy seeds (khaskhas)

* 1 tablespoon sunflower seeds (surajmukhi

ke beej)

* 1 tablespoon sunflower or soya oil (tel)

* ½ teaspoon black mustard seeds (kale sarson

ke beej)

* ½ teaspoon cumin seeds (jeera)

1-2 dried red chillies, roughly chopped (lal mirch

kate hue)

* 2 large garlic clovers, crushed (lahsun kute hue)

* ½ teaspoon ground turmeric (peesi hui haldi)

* 340g carrots, cut into 5cm strips like French fries

(lambe aur patle kate hue gajar)

* 340g whole green beans, fresh or frozen, cut into

* 5 cm pieces (beans kate hue)

* ½ teaspoon salt to taste (namak swaad anusaar)

* 150ml warm water (gunguna paani)

Method:

Preheat a small pan over medium heat. When hot, reduce the heat to low and add the poppy seeds and sunflower seeds. Stir them constantly for 1 minute until they are lightly browned. Do not allow them to darken. Transfar the seeds to a plate to cool, then grind them in a coffee or

for 1 minute until they are lightly browned Do not allow them to darken. Trans f’ar the seeds to a plate to cool, then grind them in a coffee or spice mill and set aside

Heat the oil in a non-stick saucepan over

medium heat. When hot but not smoking, add the mustard seeds. As soon as they start popping. reduce the heat to low and add the cumin seeds. chillies and garlic. Stir-fry for 1 minute

Add the turmeric, followed by the vagetables and salt. Increase the heat to medium and cook for 2 minutes, stirring constantly. Pour in the warm water, cover the pan and reduce the heat slightly. Cook for 15-20 minutes or until the vagetables are tender, strung occasionally and adding a little more water if necessary. The vegetables should be tender but firm and no water should be left in the pan

* Add the ground seeds and stir over medium heat for 1 minute. Remove from the heat and

‘serve